Why We All Need Bone Broth

bone broth

Sally Fallon, author of Nourishing Traditions and founder of the Dr. Weston A. Price foundation, explains in great detail why we should all be making and drinking bone broth. In it, she explains:

Science validates what our grandmothers knew. Rich homemade chicken broths help cure colds. Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulphur and trace minerals. It contains the broken down material from cartilage and tendons‐‐stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.

Gelatin

Gelatin is derived from the collagen present in an animal’s skin, bones, and other tissue. There are many health benefits of gelatin, including

  • supporting skin, hair, and nail growth
  • joints and joint recovery (especially helpful as we get older)
  • can help tighten loose skin (especially helpful postpartum, ladies)
  • improves digestion
  • source of protein, specifically amino acids that help build muscle

Gelatin has been universally known by the French as one of the most nutritious foods on the planet.

From Nourishing Traditions:

The French were the leaders in gelatin research, which continued up to the 1950s. Gelatin was found to be useful in the treatment of a long list of diseases including peptic ulcers, tuberculosis, diabetes, muscle diseases, infectious diseases, jaundice and cancer. Babies had fewer digestive problems when gelatin was added to their milk.”

Broth Essentials

When I first started making my own broth, it was a bit of a learning curve, but there are a few essential items I won’t make my broth without:

1. Parts, parts, and more parts

bone broth

Bones, organs, limbs, even eyeballs. The more parts the merrier. It’s difficult to find, for example, chicken feet for broth here in the US. Unfortunately, most of the meat manufacturers are shipping those precious (and unwanted) parts to Europe and other countries that use them.

2. 2 Tbsp of vinegar (I use Bragg’s apple-cider)

Vinegar will soften the bones and help release the nutrients from all of the parts you’ve added. It also acts as a preservative and can help the broth last longer in the refrigerator.

3. Vegetable trimmings (or whole vegetables if you’re so inclined)

Every time I chop vegetables for a meal, I’ll save the trimmings that are otherwise discarded for my broth. For example, carrot peel, onion root, even kale veins. All of these contain precious nutrients that can be sucked out and drank like a vampire.

Make a Sauce

Sauces for meat, rice, beans, quinoa, etc. are made from thickened broth. Once you know how to do it using a recipe a few times, it’s very easy to get creative and start making your own.

Make a gravy by thickening fat drippings from the meat you’re cooking (i.e. a turkey) with almond flour, then add 4-6 cups of broth whisking well, and simmer for about 10 minutes uncovered. I started using almond flour a few years ago, and no one can tell the difference.

Play around with herbs, butter, heavy cream, or coconut milk. Warning: you may become addicted to sauce.

Recipe

 

Chicken Stock
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2396 calories
29 g
916 g
114 g
294 g
32 g
5248 g
1054 g
14 g
0 g
69 g
Nutrition Facts
Serving Size
5248g
Amount Per Serving
Calories 2396
Calories from Fat 1032
% Daily Value *
Total Fat 114g
176%
Saturated Fat 32g
159%
Trans Fat 0g
Polyunsaturated Fat 25g
Monounsaturated Fat 44g
Cholesterol 916mg
305%
Sodium 1054mg
44%
Total Carbohydrates 29g
10%
Dietary Fiber 8g
32%
Sugars 14g
Protein 294g
Vitamin A
444%
Vitamin C
39%
Calcium
39%
Iron
77%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 whole free‐range chicken or 2 to 3 pounds of bony chicken parts, such as necks, backs, breastbones and wings*
  2. gizzards from one chicken (optional)
  3. 2 ‐4 chicken feet (optional)
  4. 4 quarts cold filtered water
  5. 2 tablespoons vinegar
  6. 1 large onion, coarsely chopped
  7. 2 carrots, peeled and coarsely chopped
  8. 3 celery stalks, coarsely chopped
  9. 1 bunch parsley
Instructions
  1. If you are using a whole chicken, cut off the wings and remove the neck, fat glands and the gizzards from the cavity. Cut chicken parts into several pieces. (If you are using a whole chicken, remove the neck and wings and cut them into several pieces.)
  2. Place chicken or chicken pieces in a large stainless steel pot with water, vinegar and all vegetables except parsley. Let stand 30 minutes to 1 hour.
  3. Bring to a boil, and remove scum that rises to the top. Reduce heat, cover and simmer for 6 to 8 hours. The longer you cook the stock, the richer and more flavorful it will be.
  4. About 10 minutes before finishing the stock, add parsley. This will impart additional mineral ions to the broth.
  5. Remove whole chicken or pieces with a slotted spoon. If you are using a whole chicken, let cool and remove chicken meat from the carcass. Reserve for other uses, such as chicken salads, enchiladas, sandwiches or curries. Strain the stock into a large bowl and reserve in your refrigerator until the fat rises to the top and congeals. Skim off this fat and reserve the stock in covered containers in your refrigerator or freezer.
Notes
  1. *Note: Farm‐raised, free‐range chickens give the best results. Many battery‐raised chickens will not produce stock that gels.
Adapted from Nourishing Traditions
beta
calories
2396
fat
114g
protein
294g
carbs
29g
more
Adapted from Nourishing Traditions
Moov | CrossFit Voom | Louisville, CO https://www.moovvital.com/

Slow Cooker Taco Casserole

I was craving some tacos tonight, so I pulled together a few things from around the kitchen to create this taco casserole with the slow cooker. Turned out pretty good, especially with avocado and cilantro!

Slow Cooker Taco Casserole
Serves 6
A delicious, and healthy, fix-it-and-forget-it taco casserole recipe.
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Prep Time
20 min
Prep Time
20 min
523 calories
41 g
130 g
16 g
51 g
6 g
277 g
1346 g
2 g
0 g
8 g
Nutrition Facts
Serving Size
277g
Servings
6
Amount Per Serving
Calories 523
Calories from Fat 146
% Daily Value *
Total Fat 16g
25%
Saturated Fat 6g
30%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 7g
Cholesterol 130mg
43%
Sodium 1346mg
56%
Total Carbohydrates 41g
14%
Dietary Fiber 4g
15%
Sugars 2g
Protein 51g
Vitamin A
24%
Vitamin C
9%
Calcium
7%
Iron
37%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 lbs. grass-fed beef
  2. 1 yellow onion, chopped
  3. 14.5 oz. can of diced tomatoes
  4. 2 cups whole grain rice
  5. 4 cups beef bone broth
  6. 4 Tbsp cumin
  7. 2 Tbsp paprika
  8. 2 Tbsp garlic powder
  9. 1 Tbsp onion powder
  10. 1 Tbsp oregano
  11. 1 Tbsp salt
  12. 2 tsp ground black pepper
Instructions
  1. Saute the onion in olive oil, add beef until well mixed (not completely cooked).
  2. Add all ingredients to the slow cooker, cook on low for 4-6 hours or until the rice is cooked through.
Notes
  1. Top with your choice of toppings. Healthy ideas: avocado, chopped tomatoes, cilantro, sour cream, cheese, salsa.
beta
calories
523
fat
16g
protein
51g
carbs
41g
more
Moov | CrossFit Voom | Louisville, CO https://www.moovvital.com/

Slow Cooker Cream of Chicken and Wild Rice

This slow cooker cream of chicken and wild rice stew turned out way better than I thought it would!

Slow Cooker Cream of Chicken and Wild Rice
Serves 6
This creamy chicken and wild rice stew I adapted from a very old slow cooker cookbook, and it turned out awesome!
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Prep Time
15 min
Cook Time
6 hr
Total Time
6 hr 15 min
Prep Time
15 min
Cook Time
6 hr
Total Time
6 hr 15 min
421 calories
69 g
24 g
8 g
20 g
6 g
374 g
1615 g
25 g
0 g
2 g
Nutrition Facts
Serving Size
374g
Servings
6
Amount Per Serving
Calories 421
Calories from Fat 67
% Daily Value *
Total Fat 8g
12%
Saturated Fat 6g
31%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 24mg
8%
Sodium 1615mg
67%
Total Carbohydrates 69g
23%
Dietary Fiber 5g
22%
Sugars 25g
Protein 20g
Vitamin A
123%
Vitamin C
12%
Calcium
6%
Iron
12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 large chicken breasts, diced
  2. 2 cups wild rice or mixture of whole-grain rice
  3. 4 cups chicken broth
  4. 2 cups red onion, chopped
  5. 2 cups carrots, chopped
  6. 8 oz. coconut cream
  7. 1 Tbsp sea salt
  8. 1 Tbsp fresh rosemary (garnish)
  9. 1 Tbsp fresh thyme (garnish)
Instructions
  1. Place all ingredients except fresh rosemary and thyme in slow cooker.
  2. Cook 6-8 hours on low, 3-4 hours on high, until rice is cooked through.
  3. Garnish with fresh thyme and rosemary, and enjoy.
Notes
  1. The coconut cream adds a unique sweet note. Play with your added spices. Next time I'm going to try adding nutmeg.
Adapted from An old chicken and rice recipe
beta
calories
421
fat
8g
protein
20g
carbs
69g
more
Adapted from An old chicken and rice recipe
Moov | CrossFit Voom | Louisville, CO https://www.moovvital.com/

Spiced Candied Bacon

As if bacon wasn’t good enough as-is, this spiced candied bacon adds a bit of sticky sweet for something different to add to your Sunday morning breakfast.

Spiced Candied Bacon
Serves 3
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
256 calories
23 g
36 g
13 g
12 g
4 g
61 g
773 g
19 g
0 g
7 g
Nutrition Facts
Serving Size
61g
Servings
3
Amount Per Serving
Calories 256
Calories from Fat 115
% Daily Value *
Total Fat 13g
20%
Saturated Fat 4g
21%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
Cholesterol 36mg
12%
Sodium 773mg
32%
Total Carbohydrates 23g
8%
Dietary Fiber 0g
1%
Sugars 19g
Protein 12g
Vitamin A
0%
Vitamin C
0%
Calcium
4%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 package (about 12 strips) of bacon
  2. 2 Tbsp honey
  3. 2 Tbsp molasses
  4. 1/2 tsp cinnamon
  5. 1/2 tsp granulated garlic
  6. 1/4 tsp mace
Instructions
  1. Preheat oven to 350 degrees. Line a large rimmed baking sheet with parchment paper or tin foil. Place bacon on baking sheet, leaving space between the slices.
  2. Whisk together remaining ingredients. Using a pastry brush or basting brush, brush the misture onto both sides of the bacon slices.
  3. Bake for 20-25 minutes, until caramelized and crispy, flipping the bacon halfway through cooking. Drain on paper towels and serve warm.
Adapted from The Healing Kitchen
beta
calories
256
fat
13g
protein
12g
carbs
23g
more
Adapted from The Healing Kitchen
Moov | CrossFit Voom | Louisville, CO https://www.moovvital.com/

Brandon’s 10-Bean Soup

This 10-bean soup is very easy to prepare, but if you want it to be as delicious as possible, let it cook for several hours; you will not be disappointed. Here’s a snapshot of the ingredients:

10-bean soup

I first let the beans soak overnight. Then, first thing in the morning, I drained and rinsed them, then started up the slow cooker and mixed in the garlic, beans, and broth. When it comes time to add the bacon, I went ahead and poured all of the bacon grease into the slow cooker as well. That was on low for about 8 hours. Heather crushed two full bowls of this stuff, that’s how awesome this is.

Brandon's 10 Bean Soup
Serves 6
A delicious slow-cooker bean soup high in protein.
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Prep Time
30 min
Cook Time
7 hr
Total Time
8 hr
Prep Time
30 min
Cook Time
7 hr
Total Time
8 hr
162 calories
7 g
28 g
10 g
11 g
3 g
132 g
1895 g
3 g
0 g
5 g
Nutrition Facts
Serving Size
132g
Servings
6
Amount Per Serving
Calories 162
Calories from Fat 93
% Daily Value *
Total Fat 10g
16%
Saturated Fat 3g
17%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 28mg
9%
Sodium 1895mg
79%
Total Carbohydrates 7g
2%
Dietary Fiber 2g
7%
Sugars 3g
Protein 11g
Vitamin A
13%
Vitamin C
16%
Calcium
4%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 13 oz. 10-bean mixture*, soaked for 12 hours and rinsed
  2. 1 lb. bacon
  3. 1 quart beef bone broth
  4. 3 garlic cloves, minced
  5. 1 yellow onion
  6. 28 oz. crushed tomatoes
  7. 1 Tbsp salt
  8. 1 Tbsp paprika
  9. 1 Tbsp turmeric
Instructions
  1. Wash and drain beans.
  2. Assemble beans, garlic, and broth to cover the beans in your slow cooker. Cook on low for 5-7 hours. Add water as needed so beans stay covered.
  3. An hour to 30 minutes before serving, fry the bacon to desired consistency. I like mine crisp.
  4. Add tomatoes, spices, fried bacon, and optional diced vegetables to the slow cooker, mix, and cook for an additional 30 minutes.
Notes
  1. *I used lentils, split peas, barley, black beans, black eyed peas, red lentils, navy beans, small red chili beans, yellow split peas, and cranberry beans.
beta
calories
162
fat
10g
protein
11g
carbs
7g
more
Adapted from Women's Bean Project
Moov | CrossFit Voom | Louisville, CO https://www.moovvital.com/

Spinach Salad with Warm Bacon Dressing

Based on this recipe from TheCreativeCaveman.com, this spinach salad with warm bacon dressing is a lesson in zero waste. Oh, and did I mention it’s pretty much the best salad I’ve ever eaten? Try it for yourself, you can thank me later.

Spinach Salad with Warm Bacon Dressing
Serves 6
Based on this recipe from TheCreativeCaveman.com, this spinach salad with warm bacon dressing is a lesson in zero waste. Oh, and did I mention it’s pretty much the best salad I’ve ever eaten? Try it for yourself, you can thank me later.
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Prep Time
20 min
Cook Time
10 min
Total Time
30 min
Prep Time
20 min
Cook Time
10 min
Total Time
30 min
140 calories
6 g
133 g
9 g
9 g
2 g
118 g
298 g
3 g
0 g
5 g
Nutrition Facts
Serving Size
118g
Servings
6
Amount Per Serving
Calories 140
Calories from Fat 82
% Daily Value *
Total Fat 9g
14%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 133mg
44%
Sodium 298mg
12%
Total Carbohydrates 6g
2%
Dietary Fiber 1g
5%
Sugars 3g
Protein 9g
Vitamin A
92%
Vitamin C
25%
Calcium
7%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. bag of spinach leaves
  2. 6 pieces of bacon
  3. 1 red onion
  4. 4 hard boiled eggs
  5. 2 garlic cloves
  6. 3 tablespoons of balsamic vinegar
  7. 1 tablespoon of olive oil
  8. pinch of sea salt
Instructions
  1. Put spinach leaves in a salad bowl.
  2. Peel hard boiled eggs, slice them and throw them into the salad bowl.
  3. Finely chop the red onion and add to the salad bowl.
  4. Cook bacon until crispy and then remove from the pan to cool, then crumble or chop and toss it into the salad.
  5. Slice your two garlic cloves and throw them into the pan of bacon grease. They will cook quickly! Turn off the heat and add your balsamic vinegar and olive oil.
  6. Stir around until it condenses, then pour over your salad, add sea salt, and serve.
beta
calories
140
fat
9g
protein
9g
carbs
6g
more
Adapted from The Creative Caveman
Moov | CrossFit Voom | Louisville, CO https://www.moovvital.com/